How Milk is a Complete Food?

Milk has long been associated with good health and is one of the most consumed beverages throughout the world. It is thought that the ability to digest the milk sugar lactose beyond infancy first evolved in dairy farming communities in central Europe around 7500 years ago.

Popular sayings and slogans such as "Milk: it does a body good" and "Milk is a complete food" have brought milk into the mainstream media and further propelled the notion of milk being a healthful choice.

Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popularly consumed. There are also many "milk alternatives" available now, such as soy milk, almond milk, coconut milk, hemp milk and more. Even cow's milk comes in many varieties including flavored varieties like strawberry or chocolate, lactose-free milks, milk with added omega-3s, hormone free or organic milks and reduced fat milk.

Nutritional breakdown of milk

One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat content. Whole milk, with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrate and 8 grams of protein in one cup. One cup of nonfat or skim milk has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein.

Some important nutrients that all milk provides are:

Calcium: Dairy products like milk are the best dietary sources of calcium. Calcium has many functions in the body but its primary job is the development and maintenance of healthy bones and teeth. Calcium is also important for blood clotting and wound healing, maintaining normal blood pressure, and muscle contractions including heartbeat. It is important to try to pair calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. There are 306 milligrams of calcium in one cup of skim milk.

Choline: Milk is also one of the best sources of choline; an important nutrient found that helps with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Potassium: High potassium intakes are also associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. A high potassium intake is associated with a 20% decreased risk of dying from all causes. The recommended daily intake of potassium for all adults is 4700 mg per day.

Vitamin D (fortified): Vitamin D is important for bone health, aiding in the formation, growth, and repair of bones. Vitamin D also plays an important role in calcium absorption and immune function. Vitamin D deficiency has been associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.

Milk also provides magnesium, phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B-12.

HEALTH BENEFITS ASSOCIATED WITH MILK

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured

Blood pressure and heart health

An increased potassium intake can play a huge role in improving vasodilation and lowering blood pressure. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Unfortunately, according to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3 Incorporate more potassium-rich sources such as milk, oranges, tomatoes, lima beans, spinach, bananas, prunes and yogurt into your daily diet to increase your potassium intake.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease. A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets. This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.

In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Depression

Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite and sleep. Vitamin D deficiency has been associated with depression, chronic fatigue and PMS.

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!

Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

Muscle building and weight loss

Milk is a great source of natural, high quality protein. Maintaining a healthy amount of muscle is important for supporting metabolism and contributing to weight loss and weight maintenance. A diet that is sufficient in protein is needed to preserve or increase lean muscle mass. Dairy proteins support muscle growth and repair. According to Today's Dietitian, a recent analysis of over 20 clinical trials suggested that an increased milk intake can boost muscle mass and strength during resistance exercise in both younger and older adults

10 Best Foods for Weight Loss

Diet is strongly linked with almost every disease on this planet. When you come to weight loss... its almost impossible to go ahead without certain modifications in your eating habits. Right kind of foods have positive impact on your health and they cut down your body fat faster than medicine alone. Though a planed weight loss program needs not only change in diet but also proper exercise, medication and lifestyle changes however, diet is still the

main factor to be considered. The purpose of this article is to introduce some of the miracle foods you should include in your diet if you are going to cut down your weight.

1. Oats

oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

2. Apple

Apples are one of the fruits that are highest in pectin, a soluble fiber that helps you feel full and satisfied. Eat an apple as a snack, and you may just feel like eating a little less when it comes time for your meal.

3. Yogurt

Yoghurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

4. Green Tea

Sipping green tea throughout the day is a great way to boost your metabolism and suppress your appetite while also hydrating you to keep your body in tip-top shape.

5. Avocados

There's no reason to be afraid of eating fats—as long as they're the right fats. 

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

6. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks. The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

7. Soup

Broth-based soups are a healthy eater's best friend; they fill you up, are relatively convenient, and are low in calories. Look for a low-sodium, BPA-free can, or make a big pot of these healthy soups to eat throughout the week.

8. Berries

Studies have shown that the antioxidant anthocyanin, found in berries, can alter gene activity in fat cells, making it harder to gain weight. Blueberries are especially high in this antioxidant (it's what makes them so blue!), so sprinkle them on everything this Summer.

9. Brown Rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.  Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

10. Lean Meat

Meat is an excellent source of protein for building muscle and keeping you full, but going for fatty cuts and processed meats isn't so good for your waistline or your health. Instead, opt for the leanest cuts of meat in order to keep your meals at a normal calorie count.

Health Benefits of Whole Grains

Scientific studies followed by clinical trials have established a strong link between diet and health. Changing lifestyle has modified dietary pattern of community at large. Consumption of junk and processed foods is the primary cause of diet-linked diseases. According to recent estimates of WHO, about 47 % of the total deaths are attributed to non-communicable diseases. Among them, cardiovascular diseases are leading cause of mortality (25%) in developing countries like Pakistan followed by cancer, arthritis and diabetes coupled with a few minor but complicated health problems like constipation. With time, the emphasis of consumer have been greatly shifted from merely satisfying hunger to the potential use of food for health promotion. The main drivers of this change are advancements in the knowledge of nutrition and rising public awareness about healthier food choices. The tenet "Let food be the medicine and medicine be the food," was coined by Hippocrates nearly 2,500 years ago. With ever increasing awareness about healthful foods, this doctrine of Hippocrates is getting more and more relevant in recent era. The use of whole grains is of paramount importance in this regard to address a number of diet related ailments effectively, economically and above all, naturally.

Cereal grains are the dietary staples worldwide as well as in Pakistan providing long term and economic availability of nearly all nutrients required for normal growth and development. The majority of these nutrients is concentrated in the outer portion of the grain, called the bran, which is lost during milling along with these valuable nutrients, including fiber, iron, zinc, vitamin B, vitamin E and certain antioxidants. Therefore, the use of whole grains is imperative to enrich our diets with these valuable components and thus utilizing the true potential of cereal grains.

Whole grains, as per definition, are “intact, ground, cracked or flaked fruit of the grain whose principal components, the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain”. To be categorized as “whole grain food” a processed and reconstituted food must deliver the same amount of germ, endosperm and bran as present in the original unprocessed grains. Commonly consumed whole grains are brown rice, oats, barley, whole corn, whole wheat, whole rye, sorghum, millet and wild rice.

Whole grains have been reported to help against various diet related ailments, including diabetes, cardiovascular disorders, obesity and weight gain, certain type of cancers, arthritis and gastrointestinal problems. Epidemiological studies have consistently proven that whole grain consumption is positively linked to decreased incidence of heart diseases. Though, dietary fiber is considered to be the key component responsible to reduce the risk of type-II diabetes and cardiovascular diseases, however, various scientific studies have proven a stronger impact of whole grain consumption on CVDs risk reduction as compared to the impact of dietary fiber alone. This indicates a synergistic impact of various bioactive components of whole grain in addressing the diet-linked ailments. A recent meta-analysis of seven studies estimated 21% reduction in risks of CVDs with increased consumption of whole grains (3 servings per day). Thus, increased and sustained consumption of whole grains is imperative to counter 25% deaths attributable to CVDs. 

Diabetes is one of the most prevalent diseases in our community characterized by high blood glucose levels. According to recent estimates, Pakistan is considered to have 7th largest population of diabetics. Due to slower digestibility, whole grains are indorsed to affect blood glucose and insulin responses positively. Since whole grain bread results in a smaller rise in blood glucose levels as compared to white bread in type II diabetes patients, it is recognized as an intelligent choice. A massive study conducted on 90,000 women and 45,000 men suggested that those with higher intake of whole grains and cereal fiber had about 30% less chance to develop type II diabetes. Therefore, consumption of whole grains should be encouraged to combat the growing menace of diabetics.

Weight regulation is another important aspect in disease management. Consumption of whole grains and whole grain foods is associated with lower risks of obesity and weight gain, resultantly helpful in reducing obesity-related health issues. Less weight gain has been observed in the individuals consuming whole grains in their daily diet in several clinical trials, especially in middle-age women. Similar results have been reported for waist to hip ratio.

There are substantial scientific evidences supporting the role of whole grain against the onset of cancer. Several components of whole gains including dietary fiber, vitamin E, selenium and some anti-nutritional factors are associated with lower cancer risks through different mechanisms.

Gastrointestinal health is associated with a number of factors like age, genetics, environment, diet & lifestyle and is characterized by efficient digestion, optimum gut immune responses, absence of inflammation and diseases. Gastrointestinal diseases have considerably risen over the last two decades, mainly due to increased consumption of refined and junk foods. These diseases lead to a number of other health problems and consequently increase the disease burden on our already crumbling health care system. Colorectal cancer is considered as 4th most common type of cancer. Clinical evidences have shown reduction in gastrointestinal ailments with increased consumption of whole grain cereal products. Whole grains are a good source of many dietary components which are reported to improve gastrointestinal health, including phytochemicals, resistant starches, oligosaccharides, antioxidants, vitamins, minerals and dietary fiber. Thus, the use of whole grains is suggested to address gastrointestinal problems efficiently by improving overall gut health.

Conclusively, whole grains are an excellent dietary choice to be incorporated in daily diet to avoid a number of diet linked health problems and to improve overall health status owing to their valuable nutritional profile. Most of these protective components are found in bran and germ which is lost during milling. Therefore, whole grains must be incorporated in one’s daily diet to cope with a number of non-communicable diseases. At least three servings of whole grains coupled with a diet rich in fruits & vegetables while low in refined sugar and saturated fat are recommended to maintain a good health. The optimal use of whole grains should be encouraged to derive health benefits associated with them and decrease the mortality due to diet linked disease.

Foods for Healthy Skin

The skin is the window to the entire body,” says dermatologist Joely Kaufman-Janette, MD, assistant professor and director of the Aging and Geriatric Skin Center at the University of Miami Leonard M. Miller School of Medicine. “Part of choosing a diet for good looking skin is just eating to keep yourself healthy because your health is reflected through your skin.” Many of the nutrients and “good” fats we eat as part of a healthy diet enhance the skin’s elasticity and help create the appealing glow of healthy skin. Eat well and avoid foods high in saturated fat, says Dr. Kaufman-Janette, and you’ll see how it can result in good skin.

Tropical Fruit

Eating guava, pineapple, papaya, kiwi, and other tropical fruits that contain vitamin C will help defend your skin against damaging free radicals. Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating tropical fruits and other vitamin C–rich foods can replenish your skin's stores. Vitamin C also helps your body produce collagen, a protein that helps keep your skin firm and elastic.

Blueberries Fight Aging Skin

Antioxidants help fight the signs of aging skin, and blueberries are a great source. Rich in vitamin C, blueberries can play a healthy role in an otherwise decadent dessert and taste great as a cereal topping and tossed into salads. Other sources of antioxidants that you can include in your healthy diet are red wine and dark chocolate. Kaufman-Janette also offers this tip: Eating fruits and veggies in their fresh, raw form provides more antioxidants than when cooked

Broccoli

This cruciferous veggie is high in antioxidants, including vitamins C and E. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage

Fish Provide Healthy Oils

Fish that are rich in omega-3 fatty acids should be part of a healthy skin diet. “Omega-3s are a great source of oil for the skin without clogging the pores,” says Kaufman-Janette, clarifying that omega-3s must be eaten or taken as supplements. Many people try to cut all fats from their diet, but without some fat, your skin may suffer. Omega-3 fatty acids are considered healthy fats, and a diet that is too low in healthy fats can lead to “dull, dry skin,” she warns

Almonds

These nuts are one of the best food sources of vitamin E. Eat whole almonds as a snack or add sliced almonds to salads, cereal, yogurt, stir–fry or baked goods. You can also toast almond slivers and serve them on top of fish, chicken, or even rice or pasta dishes. The vitamin E in almonds can help nourish your skin and protect it from the sun's damaging UV rays. Just be sure to eat them in moderation, since almonds and other nuts are calorie–dense.

Water Hydrates Your Skin

“There are molecules in the skin that actually bind water,” explains Kaufman-Janette. “Your skin will not be as plump if you are dehydrated.” Skin also becomes dry when it loses too much water, so you need to drink plenty of liquids to replace daily water loss. Water is also a good alternative to sugary beverages that could negatively affect your skin by causing insulin levels to rise and fall dramatically

Whole Grain Pastas and Breads

Another skin–friendly antioxidant is the mineral selenium, which is found in whole grain pastas and breads. Selenium helps protect your skin against environmental damage and promotes elasticity and general skin health. High–dose selenium supplements have been linked to health problems, so it's always best to get your selenium from delicious food sources.

Green Tea Helps Skin and Overall Health

Green tea has two benefits for your skin: It contains antioxidants, which may fight the effects of aging, and drinking it is a good way to stay hydrated. When given the option, choose green tea over beverages that don’t promote skin health. This is one of Kaufman-Janette’s recommended strategies for healthy skin — and overall health. She says, “If you can substitute a good choice at every single meal for a bad choice, you’ll start to look and feel healthier

Health Benefits of Yogurt

Yogurt is a calcium powerhouse and a source of high-quality protein. Yogurt is nutrient rich because it is an excellent source of vitamins and minerals for its calories!

The nutritional and caloric contents of yogurt are similar to those of the fluid milk from which it is made. So, it is an important source of calcium, protein, vitamins A, riboflavin, phosphorus and potassium.  In fact, one serving of yogurt contains about as much potassium as a banana (around 400 mg).

Following are some important benefits of yogurt

1. Aid in digestion

Yogurt is made by bacterial fermentation of milk, a process that may boost digestive health because it produces the same good bacteria found in the gut. Plus, some yogurt contains additional good bacteria known as probiotics. MayoClinic.com reports that probiotics may help with digestion and irritable bowel syndrome, as well as diarrhea following treatment with antibiotics, which kill off both good and bad bacteria

2. Source of Vitamins

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short.

3. Help against weak bones and osteoprosis

Yoghurt provides calcium to help maintain bone density and strength throughout life. "Low fat yoghurt is a great source of calcium which we need for strong bones," according to food coach and dietitian Sasha Watkins.

BDA spokesperson Rebecca Dunn says: "Adults require 700mg of calcium per day and one standard pot (150g) of yoghurt will provide a third of this. Calcium is important at all ages, as it promotes healthy teeth and bones and prevents diseases such as osteoporosis."

Osteoporosis is a disease that causes the bones in our body to become fragile and prone to breaking. The National Osteoporosis Society says it's important to have a well balanced calcium rich diet to provide all the nutrients your bones need, and to make sure you get enough vitamin D.

4. Provide "Good Bacteria"

he words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria). But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system.

5. Help in Lactose intolerance

Although the lactose content of yogurt is naturally lower than milk, research has shown that the lactose that is present in yogurt is better tolerated by individuals with low production of lactase (hypolactasia) than lactose in an equivalent quantity in milk.

This may be due to several factors including the activity of live bacteria in the yogurt or the digestive action of other enzymes on lactose such as bacterial β-galactosidase. The increased viscosity of yogurt compared with milk has also been suggested as a potential explanation, as this may result in slower emptying from the stomach and thus a longer transit through the gastrointestinal tract, which in turn may improve the absorption and reduce the amount of lactose present in the colon.

Why To Add Fiber in Your Diet?

Fiber is something the body needs but never actually digests - in fact, it remains more or slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body. less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and 

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased overnight.

So, it is very important to choose the diet with balanced amount of fiber. Here are some high fiber foods you can add to your diet to make it a healthy one. Just click below to explore.

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Why To Eat Fruits?

Fruit has been recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. USDA's MyPlate encourages making half your plate fruits and vegetables for healthy eating.

Fruit are important sources of many nutrients, including potassium, fiber, vitamin C and folate (folic acid). Try incorporating blueberries, citrus fruit, cranberriesor strawberries which contain phytochemicals that are being studied for added health benefits.

Following are some important benefits of fruits

Fruit consists for the largest part of water

Just like the human body does. If you think about it, it's logical to consume food that contains as much water as your body does

Fruit Is 100% Bad-Cholesterol Free 

No doubt about this reason. Too much cholesterol is not good for our bodies and fruit doesn't contain much cholesterol. Animal products like meat and dairy contain a lot of cholesterol.

The Miraculous Healing Effects Of Fruit 

Spectacular stories about people that cured from cancer by a strict diet of raw fruits and/or vegetables are well known but do we want tobelieve them? We still don't know that much about fruit and its contents

Fibers

We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The food that contains these healthy (natural) fibers is.... right: FRUIT!

Fruit is not expensive at all 

Did you always think that fruit is an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit.